TikTok advises putting on a pair of socks to sleep better, but there's more suggested remedies...
If there's one crucial thing our body absolutely has to control over, apart from that midnight munchies, it has to be sleep. Some people have it easy once the head hits the pillow, and others, unfortunately find it difficult to fall into slumber despite being knackered from the entire day. Enter: insommia. Depending on our bodies, we need an average of eight hours of sleep a day for you to have energy, a good mood, and function properly throughout the day. Some may require less sleep, while some may need more. And these days, since we're heeding plenty of advice from the realm of TikTok — from baked feta to centerparts, there's been another tip on how to sleep better.
Dr. Jess Andrade first posted a TikTok video on wearing socks before going to bed. Backing the same theory up is the National Sleep Foundation and a study from the Physical Behaviour scientific journal. The reason for this is because when your feet are cold, it causes your blood to circulate less as it constricts your blood vessels. Wearing socks will help warm up your feet, and in return, your body gives the brain the signal that it is time to sleep.
I wear socks to bed so don’t come at me im not weird♬ presleywalker - PresleyWalker
If that doesn't quite do the trick for you, here are some other tips that could potentially help your nights to lull by.
Leave your bedroom for a while
If you have been trying to fall asleep for a while, specialist Kathryn Pinkham, the founder of The Insomnia Clinic, who specialises in Insomnia and Sleep, advises to try leaving your bedroom and going out to your living room or anywhere in your home for a short period time. Maybe try taking a bath, read, or do something you find relaxing for at least ten minutes before heading back to bed. This way, the anxiety and frustration you felt over not being able to fall asleep would have been gone. A change of environment and scenery would also help you disassociate you from the bedroom where you might have felt frustrated over not sleeping.
Avoid drinking drinks with caffeine and alcohol before bed
Caffeine and alcohol are two common factors that disrupt our sleep. We typically drink caffeine to help us stay awake throughout the day as it is a stimulant. According to the Division of Sleep Medicine at Harvard Medical School, caffeine takes about six to eight hours to wear off.
Alcohol can disrupt your sleep, making it hard to get a good night sleep as it acts as a sedative. It makes you have a lighter sleep resulting in you feeling tired and groggy the next morning. It can also lead to you having a headache the next day.
Instead, try drinking some warm milk or a hot glass of caffeine-free tea before bed. But be careful not to drink too much as it can lead to using the bathroom throughout the night, which is also disruptive to your sleep.
The use of electronics
According to the National Sleep Foundation, using your phones and other electronics may make it harder for you to fall asleep. The blue light emitting from your screens stops your body's melatonin production, which is a hormone that makes you sleep.
That being said, some people have said that using their phones before bed makes them sleepy and helps them fall asleep faster. This shows that everyone's body is different, so it is up to you to see what works best for your body. One way to prevent the blue light is to get blue light glasses. These glasses have a mild yellow tint to them, avoiding the exposure of blue light. Another option is to turn on the night mode in your phones. Most phones have the function to shift the colours of your screen to a warmer end of the spectrum. This function turns off the blue light and stimulates your brain to fall asleep and get a better night's sleep.
Set your bedroom scene
Your bedroom is where you relax and sleep. According to the National Sleep Foundation, you should try and avoid eating, working, having an argument with your partner and anything that will make your mind work and increase your heart rate in your bedroom. Separate anything other than sleeping from your personal sanctuary and you might find it easier for your body to acclimate to the room with a clear and calm mind.